East Meets West Stir-fry

Dec 3 2008

The California twist on a traditional stir-fry will enlighten any weeknight with the bright flavors of garlic, ginger and plum.  Adapted from California Dried Plums.

Serves 4

Dietitian's Tip: 

Like all stir-fry, this one comes together very quickly. Prepare all of the ingredients before you begin and have them within reach for this fast-paced recipe. To follow the DASH recommendation of making half your grains whole, try this stir fry with steamed brown rice instead of white rice.

Ingredients: 

Non-stick cooking spray
1 tbsp finely chopped ginger
1 large clove garlic, finely chopped
4 ounces pork loin, cut into thin strips
1 1/2 cups sliced onions
1 medium carrot, very thinly sliced
2 medium red and/or green bell peppers, cut into 1-inch pieces
1 cup thinly sliced celery
1 cup (6 ounces) pitted dried plums, halved
1/4 cup cold water
2 tbsp reduced-sodium soy sauce
2 tsp cornstarch
4 cups hot cooked rice

 

Preparation: 

Spray large nonstick skillet or wok with cooking spray. Heat over high heat until hot.

Add ginger and garlic; stir-fry 1 minute.

Add pork; stir-fry 2 minutes.

Add onions and carrots; stir-fry 2 minutes.

Add peppers and celery; stir-fry 2 to 4 minutes or just until vegetables are crisp-tender.

Add dried plums; toss to heat through. Reduce heat to medium.

In small bowl combine water, soy sauce and cornstarch; mix thoroughly.

Add soy sauce mixture to skillet; cook and stir about 2 minutes until heated through.

To serve, divide rice among four plates. Top with stir-fry, dividing equally.

Nutrition Information: 

Per serving: 495 calories, 3 g total fat, 101 g carbohydrate, 15 g protein, 7 g fiber, 383 mg sodium, 514 mg potassium